If the clock on the wall is telling you it’s time for bed, but you still feel wide awake, you might need to reset yourcircadian rhythm.
您的昼夜节律是调节睡眠/唤醒周期的内部时钟。克利夫兰诊所行为睡眠医学总监Psyd Michelle Drerup将其比作24小时内时钟，在大脑的背景下运行，在嗜睡和机敏之间循环。When your circadian rhythm is misaligned，它可能导致睡眠问题。
Two possible disorders, according to Dr. Muhammad Najjar, assistant professor of medicine at the University of Illinois Chicago, are delayed sleep phase disorder and advanced sleep phase disorder, which are experienced by night owls and early birds who struggle to maintain a normal sleep schedule.
根据2018年，这些疾病与心理健康问题和注意力缺陷多动障碍的较高风险有关research. A separatestudyfound a higher risk of cardiovascular disease linked to circadian disruptions. Najjar also cites daytime sleepiness, slower reaction times and decreased memory and concentration as possible side effects.
In most cases, Najjar notes, it’s behavioral factors such as traveling across time zones or working the night shift that are responsible for shifting your internal clock, not actual circadian rhythm disorders. Regardless of the cause, he adds, “If you are awake when you should be asleep, the system is less effective.”
您可能无法放弃夜班或想放弃国际旅行，但是有一些方法可以在必要时重置您的昼夜节律以改善睡眠（和健康）。
挡住光线
如果您需要睡觉时阳光照耀，请尽力最大程度地减少光线的暴露。纳吉尔说：“当您早上（夜班后）上班时，穿黑色墨镜。”关闭百叶窗以挡住阳光，然后上床睡觉。
SKIP SCREENS
浏览社交媒体或在床上看电视会对您的内部时钟造成严重破坏。Researchpublished in Cell Reports found the blue light from our screens disrupts circadian rhythm — and all it takes is 10 minutes of exposure.
“[b]晚上正确的灯会破坏您的节奏通过使您的大脑保持白天的混淆，” Drerup解释说。“人造蓝光 - 笔记本电脑，手机和平板电脑散发出的类型通常是非常破坏性的，因此试图降低光照曝光并在睡前一两个小时内睡觉一两个小时才能有益。”
建立定期睡眠时间表
一个人在一个工作日和周末之间有多达87％的人的睡眠时间有所不同。study. The shifts in sleep/wake times, known as social jetlag, not only interfere with your body clock, but they are also与肥胖和心脏代谢疾病危险因素（例如胰岛素抵抗）相关. Drerup notes that resetting your circadian rhythm requiresgoing to bed and waking up at the same time every day, including weekends,
BREAK DISRUPTIVE HABITS
The best option for disorders like delayed sleep phase disorder and advanced sleep phase disorder is a general adjustment of your sleep/wake times. Instead of going to bed at 4 a.m. and sleeping until noon, shift to a 3 a.m. bedtime and 11 a.m. wake time and, over time, continue shifting an hour earlier until you are regularly going to bed and waking up during traditional hours. “You must maintain the schedule, [or] you’ll drift back into delayed patterns and have to repeat the cycle,” Najjar says.
TAKE MELATONIN
If your body needs help shifting into sleep mode, consider taking褪黑激素. The hormone, which naturally increases at night to induce sleepiness, can also be taken (in supplement form) during the daytime to help you slip into slumber. Najjar recommends taking melatonin two hours before you want to go to bed to give it time to take effect.
When your circadian rhythm is out of whack, your sleep suffers but practicing healthy sleep habits helps get your internal clock back on track, resulting in longer, higher quality sleep.
